Cycling Technique

On Wednesday this week it was 70 degrees, so I couldn't resist going out for a bike ride.  It'll probably be the last warm day for a long time, as I think winter has finally come to NC.

I love riding my bike – have I mentioned that before?   I rode 20 miles at 16.6 mph.    My focus was not so much riding hard, but riding well – with good cycling skills.  While I rode, I took mental notes about what exactly are good cycling skills.   Some of these skills I got from Gale Bernhardt’s book; some I just figured out on my own; and some I picked up doing my spinnervals workouts. 

Here's the list I came up with:

• keep your cadence at 90 rpms or higher.   Even on rolling hills, I go into an easier gear and try to spin at 90.  I used to try and avoid using my granny gear out of pride (I have a triple).  But now I don't worry about it…I just spin!
• hold your line: Sally Edwards writes that above all else, hold your line.  Following a straight line while riding at all times not only minimizes the distance you travel, but it also is much safer when riding in traffic!
• keep your upper body relaxed and still.  Do not move it from side to side.
• after cresting over a hill, or making a turn, stand up and accelerate hard to regain your speed. 
• Keep in mind that accelerating up to a speed is harder than maintaining that speed. 
• Try to maintain your speed and form while dealing with issues.   For example, drinking water, wiping your nose, grabbing a gel pack, etc.  Always do this, on every ride, even if you aren't specifically training for a race.   This habit will pay off in your races.
• Example:  I always get a runny nose when cycling.  It's very annoying.   I used to carry a small hanky by tucking it into the elastic leg of my bike shorts.    I'd grab it, wipe my nose, then tuck it in again, all while trying to maintain my speed and form.   I eventually abandoned that idea for simply using my hand to wipe my nose, then wipe my hand on the back of my shorts or shirt…gross, yes – but it's easier than using the hanky.    Now you are probably thinking:  "Note to self: don't shake Carol's hand after a bike ride." (recall that you also don't want to stand next to me in the lake before a race)! Be sure to read my old post about runny noses during biking and running
• When going down a hill that is immediately followed by a climb, try to tuck your body in as tightly as possible.  Shift up to your highest gear and pedal as fast as you can, even if it means super spinning.  For me, at least, spinning fast makes having to work hard up the next hill feel easier.   I can't explain that, but it works for me.  
  After my Over the Mountain race, I have changed my hill strategy. Now I use downhills to rest in that tuck position. I do still shift to a high gear, and spin down easier hills. But, as soon as you are topped out of that high gear, stop spinning and enjoy the ride!
• When it's windy, tuck your body in as tightly as possible, and imagine you are in a wind tunnel.  Focus on feeling the air move over your body and position your body to minimize the feel of the air.  I love windy days, because this is fun.
• To stand or not to stand going up a hill?  I don't have the answer to that question.  I do both, depending on how I feel at the moment.  Generally speaking, tho, on long gradual hills, I shift to a lower gear and stay seated.    On shorter harder climbs, I'll stand up.    On really steep climbs, I'll alternate sitting and standing.
  update:I talked with my coach about this one. He said to stay seated in aero position until you are below 10 mph, at which point aerodynamics becomes moot.
• Smooth transitions.  I'm not talking about T1 and T2, either.  I mean smooth transitions between sitting and standing, keeping spinning the entire time.  Coach Troy talks about this in the spinnervals workouts.
• Try to focus on using your hips for power.  The spinnervals workouts talk about this a little, and I can really feel my hips during some of the sets they do.  Can you tell I like the spinnervals?
• I'm not going to try and explain proper spinning techinique.  Here's a link to a good site that talks about it.    Try the one legged drill (Gale Bernhardt calls it isolated leg drill) – good stuff!